Metcon

November 5, 2018

WOD


CrossFit Saint Helens – CrossFit

View Public Whiteboard

Warm-up

15 min

15 each Arm circles

10 Spider

3 each Squats with thoracic rotation

10Bottom up ohs

5 PVC wall squat

10 Kip swings

Metcon (Time)

10 muscle ups

20 wall ball 20# 10/9 ft

30 c2b pull ups

40 ohs 95/65

30 t2b

20 pistols

10 bar mu

(16 min cap)

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